I've put a lot of thoughts into my upper body routine and have been treating legs as an after thoughts. So how do YOU train legs? ie, in the context of aesthetics, what particular muscles and exercise do you prioritize? SS chuds and powershitters specifically never even train their gluteus medius (hell, many never learn how to activate their glutes at all so theyve still got a flat ass despited all the leg work). So I'm thinking of something based around actually working the glutes like hip thrust and abductions. It's more of a "women" lower body workout but hey, they know whats up more than pancake ass mass monsters
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exercise bike 6 days a week. one day a week i do cossack squats and split squats. nothing heavy...max weight is like two 53lb kettlebells for front squats.
what kind, like HIIT or cardio? Did doing this gift you with a better ass?
what machines
I have a concept 2 bike. I do everything from 30s sprint intervals to 40000m liss. Cossack squat is a great ass builder
Machines and squat+deadlift
I was very overweight for a long time (still am) and now my glutes, thighs & calves are absolutely huge. I squat and deadlift once a week, and train the exercise bike most days I go to the gym. I don't have a 'leg day'
>in the context of aesthetics
calves every other day
Big upper legs are not aesthetic. Just do more uphill cardio and hiking to get some definition. Maybe max out the good girl/badgirl machines for injury prevention and alternate back extensions and ghd.
If you have a flat ass nothing beats hip thrusts.
>If you have a flat ass nothing beats hip thrusts.
Hip thrusts are a mediocre glute exercise because it only loads the contracted portion of the glutes. Exercises that load the stretched portion of a muscle are far better for hypertrophy.
Bulgarian split squat is the king of glute exercises because of this.
>Hip thrusts are a mediocre glute exercise because it only loads the contracted portion of the glutes
Only if you are doing it wrong. You watch too much youtube and it shows.
No, there are studies that show that squats are more effective than hip thrusts for glutes:
https://www.schoolofgainz.com/resources/hip-thrust-the-ultimate-booty-builder-or-an-overrated-imposter
>The HT worked the glutes through ~45 degrees of ROM (~135-180) and overloads the glutes at short muscle lengths. On the other hand, the full-ROM BS works the glutes through a larger ROM and overloads the glutes in their lengthened position, when the hips are flexed in the hole which can result in more mechanical tension and create more muscle damage(12). This is key since mechanical tension has been proposed as the primary signaling variable for muscle hypertrophy (16)with muscle damage also being a proposed mechanism(14).
>Squats are going to lead to greater strength and hypertrophic gains to the glutes compared to hip thrust when those exercises are performed in exclusivity.
what if we like doing hip thrusts tho because they feel good and also think they’ve notably improved our other low body movements?
There's nothing wrong with that. Hip thrusts aren't useless. They can be great to further exhaust your glutes after squats or deadlifts, like an AMRAP. I just wouldn't use them as my primary glute exercise.
Does anyone do stair climber I will do 1500 steps at around 50 steps a minute pace. It takes me roughly half an hour.
It’s not going to give you a big ass, but I’ve noticed there were times that I didn’t fit leg day in due to my schedule, but I was still doing stairstepper cardio and noticed some improvements in my machine numbers anyway
Amazing I go 100 steps/min for 20 min
100 steps
/minute is unreal, I’m working on keeping steps the same (1500 because I don’t wanna be doing cardio for an hour due to simply time constraints). Even doing 60 is not sustainable for me for more than a few minutes because heart rate goes north of 180 and I just have to go back down
bump; my gym has a plate-loaded hip thrust machine, one of those kick-back unilateral ass machines, roman chair, reverse hyper i never use any of it tbh
>t.glutelet
monday heavy squats and RDLs.
wednesday light high volume front squats
saturday deadlifts and bulg split squats
works for me. I tend to super set them with other upperbody stuff hence the weird/random placing. eg. OHP and front squats come after another with same weight.
oh yeah and thursday calves. 20-30 reps followed by MYOREP sets every 20s
Used to do back squats but for the past 2 weeks I’ve had too much shoulder pain to tolerate them. So now I do BSS once a week along with trap bar deadlifts instead of squats, and another day of regular deadlifts and BSS once a week and ride an exercise bike every other day.
Why bike? Exercise bike is the laziest cardio you could choose
I love doing spin classes on my Peloton. Only form of high-ish intensity cardio that I legitimately enjoy doing. Having some hot b***h yell at you to go faster is fun.
Fair enough
walk in real life, not the treadmill
walk up AND down mountains (or use a stair climber i guess
leg press machine
bike riding(real or fake)
do this thing alot https://www.youtube.com/watch?v=jbh9Wzt2Lfk
anyone who says squats and deadlift is mentally moronic
those are full body workouts NOT leg workouts
if you are doing leg day do leg day, if you are doing arms do arms, dont say "well squats uses the legs so i can do it on leg day :)" its a full body workout.
bss feel kinda weird on a bench at the gym but idk where else to do them. does that weird feeling go away as you get used to them?
You might need something lower than the bench. Your back knee should be able to hit the floor, or get close to hitting the floor, without feeling like you're stretching too much.
Does your gym have plyo boxes or anything?
My gym has a box like pic related. I turn it on its side and wrap a yoga mat around one of the red support legs so that I can use it to rest my ankle during BSS.
I've also seen some people use the smith machine with a bar pad wrapped around for the ankle rest.
Either option is much better than a flat bench imo.
my leg day is
squats
hip thrusts
hip abductions with the standing machine thingy
leg extensions
leg curls
calf raises
and yes I'm trying to get a big ass
so far it's given good results
Why are you trying to get a big ass
kindly explain how to squat to depth without "activating your glutes"
1st legday
Squats
Rdls
Leg Press
Leg Extensions
2nd leg day
Deadlifts
Squats
Hack Squats
Leg Extension
Leg Curls
Just do the appropriate exercise for each muscle group like you do with the upper body.